Upper body training

Wide grip cable pull-downs:

12x68 kg
12x82 kg
2x8x96 kg
2x16x77 kg

Machine rows:

12x60 kg
12x80 kg
4x12x100 kg

Dumbbell shrugs:

12x34 kg
12x44 kg
4x10x52 kg

Deadlifts:

16x70 kg
12x100 kg
8x120 kg
4x140 kg
2x4x160 kg - tremendous back pain on the way down

Overhead squats:

6x40 kg
6x50 kg
4x60 kg

Lying leg raises:

8xBW
3x8xBW+8 kg

Hammer grip chins:

12x6xBW - pain in my left biceps so I decided to do a lot of sets to get blood in that area

Neck raises:

20xBW
2x15xBW + 5kg